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Training Log Archive: AlistairR

In the 7 days ending May 21, 2017:

activity # timemileskm+m
  Running7 7:56:18 58.97(8:05) 94.89(5:01) 1716
  Cycling8 2:24:00
  Strength/Core2 1:00:00
  Stretching2 55:00
  Total17 12:15:18 58.97 94.89 1716
averages - weight:82.1kg

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Sunday May 21, 2017 #

8 AM

Running 2:32:35 intensity: (26 @1) + (33:35 @2) + (1:31:24 @3) + (25:00 @4) + (2:10 @5) 32.81 km (4:39 / km) +740m 4:11 / km
ahr:158 max:186 shoes: Hoka Challenger ATR 3

Long run with Andy around the Waitati loop (north road, down to waitati and back up over leith saddle). Apparently the tradition is to go reasonably hard on this loop, which we sort of did, just kept a good steady pace then pushed hard up the second hill. Felt pretty good to be honest, especially as this is my longest run, pretty glad I decided to take a gel though. Definitely gave me a bit more confidence that I can go sub-3 at Abel Tasman

Meant to hit 80km this week so might have to tone it down next week and make sure I recover properly.
9 PM

Stretching 25:00 [1]

Wasn't actually too sore, either recovered well this afternoon or it hasn't hit my legs yet.

Saturday May 20, 2017 #

1 PM

Running 1:09:48 intensity: (1:07 @1) + (25:47 @2) + (42:24 @3) + (28 @4) + (2 @5) 13.15 km (5:18 / km) +310m 4:45 / km
ahr:149 max:180 shoes: New Balance Zante v2

Club run, bloody freezing today, felt good though.

Friday May 19, 2017 #

5 PM

Running 36:37 intensity: (36 @1) + (36:01 @2) 7.32 km (5:00 / km) +49m 4:50 / km
ahr:131 max:147 shoes: New Balance Zante v2

Running home as bike had a puncture and Brooke had the car. Was pissing down wuth rain so didn't stop for strides, just did a few accelerations.

Thursday May 18, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 1:11:05 intensity: (28 @1) + (18:45 @2) + (46:27 @3) + (5:14 @4) + (11 @5) 13.85 km (5:08 / km) +249m 4:43 / km
ahr:153 max:182 shoes: New Balance Zante v2

Easy cruise up Leith valley and Ross Creek followed by a few steady km's on the flat. Pretty sore from the gym yesterday but otherwise ok. Need to stretch/foam roll later.
6 PM

Cycling 18:00 [2]

8 PM

Stretching 30:00 [1]

Wednesday May 17, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 59:55 intensity: (46 @1) + (33:51 @2) + (24:56 @3) + (22 @4) 11.24 km (5:20 / km) +132m 5:02 / km
ahr:146 max:178 shoes: New Balance Zante v2

Warm up, 6x15sec hill sprints on Lovelock Ave, easy run to make it up to 10km, then jogging back to uni after the gym, felt better today.

Strength/Core 35:00 [3]

Strength, straight after running, made it a bit harder.
6 PM

Cycling 18:00 [2]

Tuesday May 16, 2017 #

8 AM

Cycling 18:00 [2]

11 AM

Running 53:19 intensity: (1:03 @1) + (38:57 @2) + (13:19 @3) 10.1 km (5:17 / km) +185m 4:50 / km
ahr:143 max:162 shoes: Inov8 Trailtalon 275

Easy cruise around Ross Creek, wee bit tired, probably from all the running around with controls on Sunday.
2 PM

Cycling 18:00 [2]

Monday May 15, 2017 #

8 AM

Cycling 18:00 [2]

12 PM

Running 32:59 intensity: (29 @1) + (31:04 @2) + (1:26 @3) 6.43 km (5:08 / km) +52m 4:56 / km
ahr:136 max:163 shoes: New Balance Zante v2

Easy jog after the gym, moving up to running 7 days again. New Cross-country spikes arrived this morning, got an email half an hour later saying that that Ponydales cross-country on Saturday was cancelled...

Strength/Core 25:00 [3]
weight:82.1kg

Core.
6 PM

Cycling 18:00 [2]

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